10 Swaps to Save 100 Calories at Lunch

Small Swaps Can Save Big Calories

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Whether you’re brown bagging it or headed to the local deli to pick up an afternoon bite, small adjustments to your order can save you major calories for very little effort. Each one of these easy swaps takes just a few seconds and can shave 100 calories off your meal — without sacrificing any of the flavor.

Swap Chicken Salad for Chicken Breast

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If sandwiches are your go-to, what’s between your slices can make or break a healthy lunch. If you usually enjoy chicken or tuna salad, opt for grilled or roasted chicken breast instead. A 3-ounce (oz) grilled chicken breast (the size of a deck of cards) clocks in at just 126 calories, while 1 cup of chicken salad can set you back around 400 calories. Can’t give up the creamy mayo? Spread a tablespoon (tbsp) on your bread instead — it will add 94 calories to your sandwich, but the swap will still save you over 100 calories total.

Swap Mayo for Mustard

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Many people like to add some moisture and tang to their sandwiches with condiments. If you can part ways with the mayonnaise, opting for yellow mustard is one of the simplest ways to shave calories from a sandwich. You’ll keep the punch of flavor, but add just 9 calories per tbsp: That’s a 180-calorie savings for a 2-tbsp serving. Mix it up by giving different varieties a try: Honey mustard lends a sweeter taste (35 calories per tbsp), while Dijon (15 calories a per tbsp) adds a spicy kick.

Swap Croutons for Water Chestnuts

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Is salad more your style? Ditch the croutons. They're typically made with white bread and oil or butter, and just 1 cup (6 to 8 pieces) can add 190 calories to your meal. Instead, top your greens with whole water chestnuts. Crispy in texture but mild in taste, they will add the crunch you crave for just 80 calories per cup.

Swap Cheese for Lettuce and Tomato

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When choosing your toppings for sandwiches and burgers, swap cheese for lettuce and tomato. A 1 oz slice of cheese contains about 100 calories, while the lettuce and tomato combo adds a measly 4 calories to your meal. Plus if you’re ordering out, cheese may be an extra charge while lettuce and tomato are usually free. You’ll save some cash while you’re at it!

Swap Hummus for Salsa

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Hummus can be a healthy snack option and sandwich spread, but at 25 calories per tbsp, a few minutes of munching can really add up if you aren’t watching your portion size. Instead, opt for salsa when enjoying crudités for lunch — the condiment has one-fifth the calories at just 5 per tbsp.

Swap Ranch Dressing for Balsamic Vinegar

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We’ve all heard that dressing can take a seemingly healthy salad from nutritious to calorie-laden with just a few-second pour. Don’t worry; we’re not going to tell you to nosh on lettuce sans dressing. Simply choose wisely when dressing your greens: Skip creamy, dairy-based dressings like ranch (which clocks in at 63 calories per tbsp) and order balsamic vinegar instead, which contains a manageable 14 per tbsp. You will still enjoy a punch of flavor, while saving 100 calories per 2 tbsps.

Swap Thick-Crust Pizza for Thin

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Hitting the pizza counter for a slice? Ditch some of the calories (and post-pie guilt) by adjusting your crust and ordering thin crust over thick: The simple swap saves 82 calories per slice. Opt for a veggie slice instead of pepperoni and slash an additional 30 calories per slice.

Swap Chowder for Minestrone Soup

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Soup is a popular lunchtime meal that can also be an extremely low-calorie option — if ordered correctly, that is. A cup of New England clam chowder can have upwards of 200 calories, while the minestrone equivalent contains just 127. As a rule of thumb, always order broth-based soups over cream-based ones to keep calories in check.

Swap Dried Fruit for Fresh Fruit

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If you enjoy dried fruit as a salad topping, it’s time to go fresh. Top salads with juicy strawberries and blueberries instead of dried fruits like raisins, which pack in 123 calories per quarter cup. The sliced strawberries will give you the dose of sweetness, but only set you back 27 calories per ½ cup — plus they make for a flavor-packed meal when paired with spinach, feta cheese, and balsamic vinegar.

Swap Olive Oil for Lemon Juice

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Eaten in moderation, olive oil is a healthy addition to your diet — but when used as a salad dressing, it’s easy to go overboard. Each tbsp has 119 calories, which can quickly add up to hundreds as you pour. Instead, squeeze lemon juice over your greens — just 13 calories per ¼ cup serving — and up the flavor by adding herbs and spices like pepper, garlic, oregano, paprika, cumin, and mint.